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Performance Newsletter
May 26th - June 1st

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THIS WEEK 

Phase IV Special Event: 
Women's Health Saboteurs --
Stress, Inflammation and Diet 

Presented by Dr. Christopher Renna of LifeSpan Medicine 

Wednesday, May 28 

7:00pm at Phase IV

1544 20th St., SM

 

 

 

  
Recipe of the Week
Almond Muffins



Ingredients

Directions

Phase IV in the News
On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.

Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.

Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented.
Click Here

Mat-Side Video: Warren vs. Gracie
Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
 
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here.

Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.

UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More

NBC News: Youth Concussion Alert
Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. 
 
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles

My Journey to 125-lb Flyweight Division - a video by MMA fighter and Phase IV athlete Scott Jorgensen, with input from Robert Forster, PT, and exercise physiologist Aishea Maas

 

The do's and dont's of running - from Robert Forster, PT, featured on providastaff.com

 

Bike For Life: How to Ride to 100 - A book By Roy M. Wallack, Bill Katovsky featuring professional advice and info from Robert Forster, PT

 

Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT

   

All of Your Muscle Soreness Questions Answered! 

An interview with Robert Forster, PT featuring Maria Sharapova.   

Published by fitbottomedgirls.com 

 

Easy Stretching moves to relieve body pain - Keys to healthier joints. 

watch the video aired on ABC featuring
Robert Forster, PT

Born to Run - Humans might have evolved to run, but there's a reason why one third of runners are hurting themselves each year. Published in the Sydney Morning Herald 

The Best Abs Exercises You've Never Seen Before - Published by Shape.com

Holiday Travel Stretching Tips
An article with Robert Forster, PT, featured in TIME Magazine's Healthland

 

What you don't know may hurt you.  

Learn the calf raise variation to train the neglected muscles in the lower leg.

 

Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.

 

 

Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.  

Click Here 

 

KCRW's Warren Olney  interviews Robert Forster from the London Olympics on "Which Way LA" 

Click Here to listen  

 

Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network.  Robert discusses training elite athletes and his Olympic experiences.  

Click Here to listen 

 

"Countdown to better habits, What physical therapists want you to know - and do"  featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.

 

 

Click Here to view archived newsletters   

 

Personal Fitness with PT
BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE

If you are finishing a Physical Therapy rehabilitation program, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!

* Tuesdays and Thursdays from 7 to 11 a.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.

* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists

If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
Phase IV Women's Weight Training Class
**NEW START TIME**  
5:00 PM TUES & THURS

BE A BETTER "BUTTER BURNER!"

If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!

About the Class:
  • A Weight Training class for Women of all ages and abilities
  • Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
  • The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
  • It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
  • Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!

Why Weight Training:

  • To increase your resting metabolism, decrease blood pressure & body fat
  • Reduce bone deterioration and build bone mass to prevent osteoporosis
  • Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!  
Join Lorna Richardson, Trainer 
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV

 

Give us a call at 310.582.8212 or email us at info@phase-iv.net  

 

Ask about special 10-pack rates!

Phase IV Student
Fitness Academy

Laying the foundation for athletic achievement in student athletes for over three decades.

 

**NEW START TIME** 

Every Tuesday & Thursday

afternoon from 3:30 - 5:00pm    

 

Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.     

 

"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center.  Read More  

 

 

Forster Physical Therapy

427 Wilshire Blvd. 

Santa Monica, CA 90401

Stretching    

Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:

  • We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle. 
  • Featuring a compassionate Professional Staff with over 115 years of collective experience.

Services Include:

  • Rehabilitation programs for all Spinal Conditions
  • Sports PT
  • Post Surgical Care
  • Joint Replacement Rehab
  • Shoulder, Knee & Running Injuries
  • Water Exercise Therapy   

Open Mon - Friday till 8   

Sat until 12 noon - Free Parking 

 

Give us a call 310.656.8600

 

www.forsterpt.com 

 

www.twitter/Forsterpt  

Message from the CEO

 

Phase IV, along with Forster Physical Therapy, is proud to partner with Ride 2 Recovery as it provides a venue for recovery and rehabilitation for veterans.
Phase IV Helps Vets


There has been a lot of talk in the news recently about the quality of medical care in the Veterans Affairs Hospital system. While I don't care to get into the discussion of who is to blame and how it's going to improve, I think we all agree that Americans who have served in the military to preserve the freedoms we all enjoy deserve better.

It is fitting then to announce a new and exciting partnership between Phase IV and Forster Physical Therapy, and the Ride 2 Recovery Program. This group is associated with the VA Volunteer Service that provides opportunities for injured veterans worldwide to use cycling as part of their recovery and rehabilitation efforts. The group supplies wounded veterans with equipment, training, and organized cycling events to both help rehabilitate vets and raise awareness to their plight.

As an avid cyclist myself, I know firsthand the physical and emotional benefits of training for and completing some of the most demanding multi-day and one-day cycling events on the planet. The commitment to training and the persistence necessary to complete a several-hundred mile event provides participants a big dose of self-reliance, self-confidence and self-satisfaction. Cycling is a great form of exercise that almost anyone can perform and this group proves that. It is a low impact activity that allows all those motivated to improve their health to perform the 6-7 weekly hours of aerobic exercise necessary to maintain metabolic well-being.

 

In this week's feature article we present the Ride 2 Recover program and all of the reasons why you might want to get involved. The staff at Phase IV and Forster PT are proud to offer our 34 years of experience in training and treating endurance athletes, and specifically cyclists, in their quest to be the best they can be.

Have a great holiday and please share a moment of thanks for all that our vets have endured to keep all of us safe and free!

 

 

>> Read each week's CEO Message here 

 

 

Special Offer: Pre-Order your copy of Robert Forster's new book, Healthy Running Step by Step, due out this Summer by Fairwinds Press, and receive a free signed copy of the best seller, The Complete Water Power Workout Book by Robert Forster, PT and Lynda Huey. Bring in your online pre-order receipt to Forster Physical Therapy or Phase IV and receive a free, signed copy of the water book, a must-read for runners and anyone who wants a great workout that's easy on your joints! 

  

  

At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212 
Feature Article

Ride 2 Recovery Program Mission

Ride 2 Recovery uses cycling, in all its mechanically diverse forms, to improve the rehabilitation and livelihood of injured veterans across the country. Photo courtesy Veterans Project of Marion County.

To improve the health and wellness of healing heroes worldwide by providing a life changing experience that can impact their lives forever.

 

R2R supports Spinning® Recovery Labs and outdoor cycling programs at Military and VA locations around the U.S. to help injured veterans overcome obstacles they face. Cycling is an important part of the recovery and rehabilitation program for two reasons:


1. Cycling is an activity in which almost all patients with mental and physical disabilities can participate.
2. Participation in the Ride 2 Recovery Program helps speed up the recovery and rehabilitation process.
A) Ride 2 Recovery provides program events and site locations
B) R2R designs and builds specially adapted bikes to suit injured veterans' needs, making it possible for almost any warrior to participate in the program, including quad amputees.

Ride 2 Recovery is produced by the Fitness Challenge, a 501(C)3, in partnership with the Military and VA Volunteer Service Office to benefit mental and physical rehabilitation programs for our country's wounded veterans and healing heroes that features cycling as the core activity. Held in partnership with the Fitness Challenge Foundation, R2R raises money to support cycling programs at military and VA locations around the U.S. to help healing heroes overcome obstacles they face. Cycling is an important part of the recovery process because it's an activity that everyone can do, no matter the disability, and cycling helps speed up the recovery process.

Programs

Ride 2 Recovery now boasts four main programs -- Challenges, Honor Ride, Project HERO, and special events.


Challenges are multi-day events that cover 350-450 miles. A Challenge will push the participant to their limit, both physically and mentally. Paid participation in a full Challenge ride helps support the free participation of our injured veterans and healing heroes and includes meals, lodging, and a jersey. You may also participate in any single day of a Challenge event.


Honor Rides are one-day events held around the country to raise money and promote awareness for the Ride 2 Recovery program.


Project HERO was created to enhance, inspire, and challenge healing heroes' rehabilitation by introducing them to Ride 2 Recovery, which allows each person to set individual goals while working in a group. R2R will partner with the local facility staff to create a personalized and progressive cycling program that fits the needs of the patient population and promotes a fuller and quicker rehabilitation.


Special Events are meant to provide a rehabilitative experience for Healing Heroes that is similar to Ride 2 Recovery's Challenge Series but in a unique location with different and distinctive activities. Generally, these events require advanced fitness and abilities compared to the Challenge Series.

 

 

Read More . . .

 

 

>> Pre-order Healthy Running Step by Step here

 

Special Offer: Bring in your online pre-order receipt to Forster Physical Therapy and receive a free, signed copy of my first book, The Complete Waterpower Workout Book. 

 

 

 Click Here to view archived newsletters                               
Press Room
On Bended Knee >> The Source
with Dr. Amy Tran, DPT

Physical therapy, along with diligence in performing home therapeutic exercise programs, is essential in treating ACL injuries. Derrick Rose, shown, made a solid -- if not brief -- return from his 2012 ACL tear.

 

Amy Tran, DPT, joined the Forster PT team at the start of 2013, quickly establishing herself alongside her Forster PT colleagues as a specialist in treating orthopedic and sport-related injuries, as well as conditions of the spine and jaw.

 

As such, The Source's Brandon Robinson reached out to Tran for her expertise on rehabilitating ACL injuries in the context of basketball, as well as any other sport or even activities of daily life.

 

"A physical therapist's job is to help a player walk with aerobic work and riding a stationary bike to improve strength and motion of the knee," writes Robinson. "'You have to restrengthen the knee after the surgery,' says Dr. Amy Tran, a sports physical therapist in Santa Monica, California... According to Tran, physical therapy before and after surgery is key to a successful recovery. 'I tell my athletes all of the time that they have to be compliant with their exercises in addition to strengthening, training, and icing.'"

 

>> Read the original article in the April/May 2014 publication of The Source



Pre-order Healthy Running Step by Step before its arrival in stores and online in August.

Click here to pre-order Healthy Running Step by Step, the new book by Robert Forster, PT, and Roy M. Wallack, due out this August from Fairwinds Press, and gain automatic entry into a raffle for a free VO2 test!

 

(Click here for more information on VO2 testing.)

 

Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.

 

Available in stores and at Phase IV and Forster Physical Therapy this Fall!

 

  • Format: Paperback
  • Publication: August 2014
  • Pre-Order Price: $24.99

Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!

 

Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear.


 

Find us and join some of our social networks for scientific health training tips and advice as well as chances to win  Phase IV services and products:

 

Like us on Facebook: facebook/PhaseIV

 

Follow us on Twitter: www.twitter.com/PhaseIV & www.twitter.com/Forsterpt
Check out some videos at our youtube channel: Click Here

Forster Physical Therapy

Office: 310-656-8600  www.forsterpt.com

  

Phase IV Scientific Health and Performance Center

Office: 310-582-8212  www.phase-iv.net

   

Click Here to view archived newsletters  

Nutrition Corner 

A Full Serving of Protein at Each Meal Needed for Maximum Muscle Health

by Doug Paddon-Jones, University of Texas Medical Branch at Galveston

 

Most Americans eat a diet that consists of little to no protein for breakfast, a bit of protein at lunch and an overabundance of protein at dinner. As long as they get their recommended dietary allowance of about 60 grams, it's all good, right?

 

Not according to new research from a team of scientists led by muscle metabolism expert Doug Paddon-Jones of the University of Texas Medical Branch at Galveston. This research shows that the typical cereal or carbohydrate-dominated breakfast, a sandwich or salad at lunch and overly large serving of meat/protein for dinner may not provide the best metabolic environment to promote healthy aging and maintenance of muscle size and strength.

 

The new study, now online in press in the Journal of Nutrition, shows that the potential for muscle growth is less than optimal when protein consumption is skewed toward the evening meal instead of being evenly distributed throughout the day.

 

Age-related conditions such as osteoporosis (bone weakening) and sarcopenia (muscle wasting) do not develop all of a sudden. Rather they are insidious processes precipitated by suboptimal lifestyle practices, such as diet and exercise, in early middle age, the study states.

 

 

Read More . . .

 

 

Click Here to view archived newsletters
Phase IV Events

Community Health Outreach with Dr. Renna of LifeSpan - 

"Women's Health Saboteurs: Stress, Inflammation & Diet"

Wednesday, May 28th at 7:00pm

at Phase IV - 1544 20th St.

 

 

  

 

 

 

Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists. 

 

We're looking forward to working with YOU!

Ask Aishea
New Interactive Q&A: Ask Aishea
Aishea Maas, Phase IV Director of Physiology meets with UFC Mixed Martial Arts Champion and TV commentator Chael Sonnen regarding his nutrition program for training and weight cut. Aishea, along with the rest of the Phase IV team, will answer your fitness, health, and wellness questions in each week's newsletter.
Here at Phase IV, one of our specialties is educating those who seek our help. Walk in for a half-hour complimentary consultation and you may walk out with information that will revolutionize your training.

Our clients, whether they are graduating from their rehabilitation work at Forster Physical Therapy, trying to stay healthy, or pursuing critical fitness objectives, benefit from the collective knowledge of our entire team -- better described as a family -- of physiologists, nutritionists, and physical therapists, gaining knowledge they can take home from the training center and implement themselves.

To bring this benefit to you, the readers of our newsletter, we will be taking questions on all matters relating to injury prevention, athletic performance, nutrition, and physiology, and posting our experienced and knowledgeable team's personal responses to your queries in each week's newsletter.
 
Simply email us at info@phase-iv.net, tweet to @PhaseIV, or reach out via Facebook to send us your questions; include subject line "Ask Aishea" or #AskAishea. We look forward to hearing from you!

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Click here to view archived newsletters. 
Phase IV Partners

ACCELERADE & ENDUROX R4   

Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!

www.pacifichealthlabs.com 

  

NOW AVAILABLE at  PHASE IV!   


accelerade products 

   

 

SUUNTO - Heart Rate Monitors and much more!   

FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS  

Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.

www.suunto.com Suunto logo
Suunto products available here at Phase IV!


Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson
424.235.8431


 

Top to Top

Competitor Magazine's "Best Running Store & Running Club" of 2009

2621 Wilshire Blvd., Santa Monica

www.toptotop.com 

310.829.7030

 

 

  

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Road & Mountain Bike Group Demo Rides Call 
2300 Santa Monica Blvd., Santa Monica 
310.857.1500

   

 

    

1112 Manhattan Ave, Manahattan Beach
www.irunmb.com
 310.376.0100

  


 
 
 
  
16545 Ventura Blvd., Encino
818.986.8686